CrossFit Roselle – CrossFit
Warm-up
CFR Warm-Up 2 (No Measure)
Tabata Style – 20 seconds on, 10 seconds off. Rotate through all movements for 3 full rounds.
– TTB/Kipping knee raises
– KB swings, light
– Barbell thrusters
– Mountain climber push-ups
– Quick feet
It doesn’t matter how many reps you get. Focus on perfect form. Use this time to warm-up and get better at each movement.
Skill/Strength
Box Jumps ( 15 Min to work up to Max Height)
Score should be 1 set x 1 rep, then put height in notes
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 8 min:
10 V-ups
40 Double unders
*Scaled/Masters 10 Sit-ups, 80 Singles; Rx+ 10 TTB, 40 UB DUs
Cool Down
Group Stretch (No Measure)
Static stretches, yoga poses, etc.